Best Foods to Help You Nod Off
You know for a fact that some foods can help you lose weight while others can improve your memory, strengthen your heart, and keep you energised. But did you know there are foods that can also improve your quality of sleep?
Yes, you read it right! In an article published in the 2012 issue of Nutrition Research, scientists from the University of Helsinki found that a diet containing fresh fruits, vegetables, lean proteins and whole grains can ward off common sleeping problems and make you nod off easily.
Best and Worst Carbs to Eat Before Bedtime
Who says you can’t carbo-load at night? As long as you are eating complex carbohydrates, it’s definitely okay to give yourself a little more. Ditch the white bread and pasta as they are made from refined, simple sugars. Best sources of complex carbohydrates are whole grain breads and pastas, dried beans and peas, oatmeal and brown rice. Eating whole grains also boosts your fibre intake so you could shed extra pounds too!
Best Menu for Midnight Snacks
While it is recommended that you stop loading your stomach after 9pm, having a midnight snack is okay, especially if you have to stay up late and do some laborious stuff. However, as the term suggests, snacking means eating just a little amount of food. Amy Jamieson-Petonic from Cleveland Clinic Wellness Institute recommends pairing complex carb with a little protein. For instance, you can combine low-fat cottage cheese with 100% whole grain pita chips, natural peanut butter with 100% natural whole grain cracker, or a small slice or lean turkey or chicken meat and a mini wheat roll.
Important Notes to Remember:
Just like our grade school science teachers told us, among the regular meals, evening meals should be the lightest. Therefore, you want to cut down your calorie intake as much as possible. Instead of pigging in a large bowl of fatty salad or a huge double-cheese sandwich, have a plate of fresh vegetable or fruit salad. You really don’t want your tummy to be digesting large amounts of food while you’re trying to sleep. Drinking a glass of warm low-fat milk before bedtime may also help. Research shows that the protein and carbohydrates in milk can promote restful sleep.
What about alcohol? Many people think that having a shot or two can help them fall asleep instantly, that’s true. But falling asleep fast doesn’t guarantee that you’ll have quality sleep. Drinking alcohol before bedtime might wake you up in the middle of the night. And instead of feeling refreshed, it can make you feel restless, irritable and anxious in the morning!
Dear readers,
What are your usual meals in the evening? Do you think they involve any of the foods mentioned on this article?
Share your comments below!